Fenugreek Seeds for help Taming Diabetes

In some parts of the world, this medical “breakthrough” is old news.

This plant grows all over Asia and South America. Its seeds are a staple of Chinese and Indian medicines. Natural healers use them for everything from improving metabolism to aiding childbirth. It turns out they’re also a potent weapon for controlling your blood sugar.

We’re not talking about small percentage points here and there. You can use these to lower your fasting blood glucose levels by as much as 40 percent. You can also reduce glucose excretion in your urine—a marker of diabetes risk—by 54 percent in just over a week.
They’re called fenugreek seeds. And they keep your blood sugar levels stable in a few different ways.

The soluble fiber in these seeds slows digestion and carbohydrate absorption. This prevents your blood sugar from spiking. The fiber also improves the metabolic symptoms of both type 1 and type 2 diabetes. It does this by increasing your body’s glucose tolerance. 

Harvard researchers believe that fenugreek also prevents glucose absorption in the gut. There’s one compound in particular that does this. It’s called 4-hydroxyisoleucine. It stimulates the release of insulin. Without enough insulin, your body won’t be able to control how it uses glucose. This is what leads to type 2 diabetes in the first place.

Fenugreek seeds aren’t easy to find in their natural form. If you do come across them, try adding the whole seeds to salads. This will give it some extra texture. You can also grind the seeds and use them as a seasoning. But the easiest way to get fenugreek is in supplement form. You can find quality, natural fenugreek supplements in health stores and online.

Foods for Stable Sugar Lever Part 2

Yesterday's Daily Tip covered five foods for healthy blood sugar levels, from green leafy veggies to onions. Today we look at five more - add these foods to your diet, as they may help lower blood sugar levels.

1.    Maitake mushrooms. Not only contain compounds that enhance immune function, but in one study people with type 2 diabetes were given maitake along with diabetes medication, and the result was lower blood sugar readings. Cook some up and serve them as a side dish!

2.    Underground vegetables. Also known as "tubers," veggies such as leeks, potatoes and yams have been shown in studies to lower or return to normal high blood sugar levels.  

3.    Brewer's yeast. Rich in essential amino acids and B vitamins, brewer's yeast may also lower blood sugar in people with type 2 diabetes, and may improve glucose tolerance, increase insulin sensitivity, and lower cholesterol as well. Shake some on your next batch of popped corn!

4.    Prickly pear. The green pads of this plant are called nopal, and is more than a staple in Mexican cuisine - it is very low on the glycemic index and may have blood-sugar-lowering effects. Look for it at specialty or ethnic grocers.

5.    Bitter melon. When cooked and added to other dishes, bitter melon will impart a unique flavor that may help glucose tolerance of people with type 2 diabetes, and help keep blood sugar levels in the normal range.

Foods to take for a stable Sugar Levels Part 1

To keep blood sugar levels stable, regular exercise is helpful - but a healthy diet is a must. Add these foods to your diet, as they may help lower blood sugar levels.

1.    Green, leafy vegetables. Broccoli, spinach, and kale are good sources of fiber - which helps regulate blood sugar levels - and are high in vitamins A, C, and K as well. Plus, some studies have shown that eating vegetables can help prevent diabetes, so aim for four to five servings per day.

2.    Beans and legumes. Beans of almost any variety as well as lentils are rich in folic acid, magnesium, potassium and soluble fiber - and are low-glycemic-load foods. Make sure you get one to two servings per day.

3.    Cabbage. A very low-glycemic index food (near zero!), cabbage is high in fiber, low in calories, inexpensive and versatile. It's especially useful for stabilizing blood-sugar levels because it converts to sugar very slowly in the body. Try eating more slaw, sauerkraut or kimchi.

4.    Okra. This southern staple is high in soluble fiber - which slows down the digestion of carbohydrates and can help stabilize blood sugar - and is also a low glycemic-index food. Try adding it to your next pot of soup.

5.    Onions. This kitchen staple is more than a tasty addition to many dishes - onions offer blood-sugar lowering effects. 

High Protein Breakfast to Lower Risk of Developing Diabetes

The epidemic of diabetes in the U.S. has fueled an astounding rise in health costs. If you want to protect yourself from this scourge, researchers at the University of Missouri have identified the breakfast foods that lower your risk.

A high-protein breakfast containing, eggs, meat or fish helps control your blood sugar, reduces your insulin release and are factors that can reduce your chances of diabetes.

The Missouri research was carried out on women.

“For women, eating more protein in the morning can beneficially affect their glucose and insulin levels,” says researcher Heather Leidy. “If you eat healthy now and consume foods that help you control your glucose levels, you may be protecting yourself from developing diabetes in the future.”

Leidy’s tests compared the different effects of eating a breakfast of pancakes, with only about 10 grams of protein, to having eggs and sausage, which has up to 39 grams.

“Since most American women consume only about 10-15 grams of protein during breakfast, the 30-39 grams might seem like a challenging dietary change,” Leidy said. “However, one potential strategy to assist with this change might include the incorporation of prepared (high protein) convenience meals.

Green Coffee Bean Extract for Weight Loss

Can daily doses of green coffee bean extract help you shed pounds quickly and safely?

In a small study, 16 overweight young adults, who did not change their diet or exercise habits, were given varying doses of the supplement three times a day.

Over the course of a 22-week study period, they lost roughly10.5 percent of their body weight – an average of 17 pounds. And there were no harmful side effects.

“Based on our results, taking multiple capsules of green coffee extract a day – while eating a low-fat, healthful diet and exercising regularly – appears to be a safe, effective, inexpensive way to lose weight,” says study director Dr. Joe Vinson, a chemist at the University of Scranton.